Friday

WOD Schedule

6am, 9:30am, 12pm, 5pm, 6pm

Open Gym

4pm

WOD
Max KB Swings 60 seconds, #44/#53
60 second rest
x 3


AMRAP 12 minutes
15 Air Squat
5 HSPU
15 KB SDLHP, #35//#44


100 ABMAT Sit-ups
for time


*complete WOD from top to bottom.  Rest as needed before next evolution. Post in comment.

Watch: 

The Women of Valley CrossFit: Part 1

The Women of Valley CrossFit: Part 2

Friday

Workin' Hard 

WOD Schedule

6am, 9:30am, 12pm, 4pm, 5pm, 6pm

In the afternoon, we will be running heats every

 20 minutes starting at 4pm. Please sign up on the board 

for a slot when you arrive at the gym.

WOD

Games Open Workout 11.5

5 Power Cleans (145lb/100lb)

10 Toes to Bar

15 Wall Ball (20lb, 10' target/14lb, 9' target)

(Can be scaled)

or 

"The Alternate"

For those of you who are not competing  

400m Run

80 Double Unders (240 Single Skips)

70 Squats

60 Sit Ups

50 Burpees

40 Box Jumps

30 Push Ups

400m Run

Read:

CrossFit Football on Intensity v Effort

Watch:

Sneak Peak of games workout 11.6 with Chris Spealler and Jason Khalipa

Monday

Jess at the Mall of America with her awesome volleyball team

WOD Schedule

6am, 9:30am, 12pm, 5pm, 6pm

Open Gym

4pm

WOD

"Do a Girl"

Choose one of the following 3 Benchmark workouts.

“Mary”

Complete as many rounds in 20 minutes as you 

can of:

5 Handstand push-ups

10 1-legged squats, alternating legs

15 Pull-up

"Angie"

100 Pull-ups

100 Push-ups For time

100 Sit-ups

100 Squat

“Jackie”

For time:

Row 1,000 meters

Thruster 45 pounds, 50 reps

30 Pull-ups

Watch:

Check Claudette Hilliard, a Forever Athlete competing in the 2011 CrossFit Games.

Wednesday

WOD Schedule

6am, 9:30am, 12pm, 5pm, 6pm

OPEN GYM

4pm

CrossFit Essentials-#4

6pm

New upcoming CFE series begins, May 2nd!

Sign Up Today!!!

WOD

Weighted Push-ups

5-5-5+

3 rounds

5 wall walks

20 OH Lunges, 45/25

30 abmat sit-ups

Question of the Day:

What are your feeling regarding CrossFit Games 11.4

post in comment area

Watch:

WOD Demo with Cherie Chan - video [wmv] [mov]

Tuesday

Taylor locking out

WOD Schedule

6am, 7am, 9:30am, 12pm, 5pm, 6pm

YOGA

7pm

WOD Schedule

Deadlift

5-5-5+
(15 minute cap)

10................1

SumoDeadlift High Pull, 95/65

Broad Jump

Push-ups
(hand release)

Watch:

Guess What's Coming: Jesse Ward
(Owner of Lynnwood CrossFit, even though it says CrossFit Dublin)

Friday

It's "Game Day"!  Let do this!

WOD Schedule

6am, 9:30am, 12pm, 4pm, 5pm, 6pm

WOD

CrossFit Open 11.3

AMRAP 5 minutes

Squat Clean, #165/#110

Push Jerk, #165/#110

Watch:

WOD Demo with Pat Sherwood and Heather Bergeron - video [wmv] [mov]

Read:

Fear

by Coach

Monday

Kelsey getting busy on the bar with Patty

WOD Schedule

6am, 9:30am, 12pm, 5pm, 6pm

CrossFit Essentials

6pm

Sign Up TODAY for the series starting Today!

OPEN GYM

4pm

WOD

Overhead Squats

(40% of your 1RM Back Squat)

With a continuously running clock do one Overhead Squat the first minute, two OHS the second minute, three OHS the third minute... continuing as long as you are able.

50 Lateral Burpees

*set up a bar and

Watch:

Graham Holmberg by Reebok - video [wmv] [mov] [HD mov - Download Only]

Read:

Darkness

by CrossFit Lisbeth

Sunday

Skylee Jane, Week 2 Leader in WOD 11.2

WOD Schedule

Closed

Watch:  Where would we be if we started in high school?

High School Athletes Who Kick Ass

Friday

The way you might feel after today's open WOD...Just a little bit gassed.

Schedule

6am, 9:30am, 12pm, 5pm, 6pm

Open Gym

4 pm

WOD

CrossFit Games Open WOD 11.2

9 Deadlifts (155/100)

12 Push-Ups

15 Box Jumps (24"/20")

Read:

Are you bulletproof? 

Watch:

Page Nutt demonstrates the WOD. Do you think her push-ups are legit? You be the judge

Thursday

You ready to make your own sweat angel today?

WOD Schedule

6am, 9:30am, 12pm, 5pm, 6pm

OPEN Gym

7am

Yoga

7pm

WOD

800m  run

15 KB Swings

800m run

15 KB Swings

800m run

15 KB swings

Read:

Keep your head in the game with LP over at Shoreline CrossFit. 

Watch:

Laugh of the day

Wednesday

Gabe killing a box jump

WOD Schedule

6am, 9:30am, 12pm, 5pm, 6pm

Open Gym

4pm

CrossFit Essentials

6pm

*Graduation Day

WOD

Push Press

5-5-3-1

1000m Row

21-15-9 

Thrusters

 Bent over Row

1000m Row

Read and Watch:

Check out the Instructions for Workout 11.2. Are you ready for workout number two of the Open? 

Wednesday

Taylor giving her IT band some love

WOD Schedule

6am, 9:30am, 12pm, 5pm, 6pm

Open Gym

4pm

CrossFit Essentials

6pm

WOD

Mobility: 10 minutes 

Foam Roll, Band Stretch, Couch Stretch

Treat your body right!

Skill practice: 15 min

Work on something you suck at

Deadlift

Butterfly Sit-ups

Dips

21-15-9

Read:

Nine Things Successful People Do Differently

Watch:

 Adrian Bozeman and Kelly Starrett on mobility prep for the CrossFit Open Workout #1 

Tuesday

Would you wear these shoes to a workout?

WOD Schedule

6am, 7am, 9:30am, 12pm, 5pm, 6pm

Yoga
7pm

WOD

400 m run

30 Pull-Ups

400 m run

30 V-ups

400 m run

30 V-ups

400 m run

30 Pull-Ups

400 m run

Read:

Strategies for Snatching during a WOD
http://www.atlascrossfit.com/uploads/atlas/file/CFJ_Castro_SnatchStrategies.pdf

Watch:

Someone looks a little frustrated. Practice, Practice, Practice Everyone!!!

Coach Jess Vs Double Unders from stonewaycrossfit on Vimeo.

Tuesday

Austin doing his weighted push-ups

SIGN UP for the CROSSFIT OPEN TODAY

Join StoneWay CrossFit

WOD Schedule

6am, 9:30am, 12pm, 5pm, 6pm

OPEN GYM

7am

Yoga

7pm

WOD

Deadlift 5 rep Max

(15 minute cap)

18-15-12

Deadlift, #95/#65

Hang Clean, #95/#65

Push Press, #95/#65

Watch: